February 02, 2015

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Whistler Core class schedule indoor cycling class


Whistler Core Workout of the Week February 2015

Welcome the first Workout of the Week for February 2015. This is an effective all body workout with Rich Sievewright!


This Whistler Core Climbing and Fitness Centre Workout of the Week (WCWOW) is designed to work your biceps, triceps, shoulders, back, chest, core and lower body with an intense cardio blast at the end of each set,

TIME: 30 – 45 minutes

DIFFICULTY: All levels

EQUIPMENT: TRX or equivalent

FOCUS: strength, core, back, shoulders, arms, cardio

Participation in these exercises is done at your own risk. If you have any injuries we recommend that you do not attempt a WCWOW. If you have any concerns about your abilities or the exercises consult a medical practitioner or a personal trainer.

Whistler Core Work Out of the Week (WCWOW) 02/02/15

Warmup: familiarize yourself and practice each exercise and 10-minutes of easy cardio. The following youtube link provides a demonstration by Rich of each exercise and a demonstration of the workout.

WCWOW Video Link

40/40 Challenge

Set 1.

Complete all the reps for each exercise before you move onto next exercise. Rest as needed during each exercise.

1. Atomic push ups x 40
2. TRX rows x 40
3. TRX shoulder T's x 40
4. TRX bicep curls x 40
5. TRX tricep extensions x 40
6. Burpee tuck jumps x 40

Recover 2 to 3 minutess until heart rate drops back down.

Set 2. Repeat

Recover 2 to 3 minutess until heart rate drops back down.

Set 3. Repeat with 20 reps for each exercise.

Congratulations you are done!

Rich Sievewright
Rich Sievewright